MONDAY, SEPTEMBER 6th
OPEN GYM 5am-6pm, Group WOD 8am
"13 FALLEN HEROS"
13 rounds for time:
26/20 Calorie Row
8 Strict Pull-Ups
21 Shoulder to Overhead (95/65)
Target Time: 38-42 minutes
Time Cap: 50 minutes
Scaling option 1 (Masters 45+)
13 rounds
26 Calorie Row
8 Kipping Pull-Ups
21 Shoulder to Overhead (75/55)
Scaling Option 2 (Beginner)
13 Rounds
13 Calorie Row
8 Ring Rows
21 Wall Ball Push Press (light)
B. Mobility:
2min Couch Stretch ea side
2min Lat Banded Dist ea side
AT HOME OPTION:
42-30-18
Burpees
*400m Run after each set
TUESDAY, SEPTEMBER 7th
A. 2 Bench Press x 6 sets @80% of 1RM
* Complete a set every 1 minute 30 seconds *
DELOAD WEEK
B. For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)
Target time: 10-12 minutes
Time cap: 15 minutes
Scaling option 1 (Masters 45+)
For Time:
200m Run
10 Squat Cleans (115/80)
200m Run
8 Squat Cleans (135/95)
200m Run
6 Squat Cleans (155/105)
200m Run
4 Squat Cleans (185/125)
200m Run
2 Squat Cleans (205/145)
Scaling Option 2 (Beginner)
For Time:
500m Bike Erg
10 Power Cleans (Light)
500m Bike Erg
8 Power Cleans (Light)
500m Bike Erg
6 Power Cleans (Light)
500m Bike Erg
4 Power Cleans (Light)
500m Bike Erg
2 Power Cleans (Light)
C. Chipper Ab Session:
100 Flutter Kicks
75 Penguin Taps
50 Feet anchored sit ups
25 Tuck Ups
AT HOME OPTION:
AMRAP 15:00
30 Sit Ups
30 Air Squats
30 Alternating Leg V-Ups
30 Air Squats
WEDNESDAY, SEPTEMBER 8th
A. 2 Back Squat x 6 sets @80% of 1RM
* Complete a set every 1 minute 30 seconds *
DELOAD WEEK
B. 3 Rounds for Time:
30 Wallballs (20/14)
20 Deficit Push-Ups (4in/2in)
50ft Single Dumbbell Walking Lunge (50/35)
Target time: 11-13 minutes
Time cap: 16 minutes
Scaling option 1 (Masters 45+)
3 Rounds
30 Wallballs (14/10)
20 Push-Ups
50ft Single Dumbbell Walking Lunge (35/25)
Scaling Option 2 (Beginner)
3 Rounds
30 Air Squats
20 Bar Push Ups
50ft Walking Lunge
C. Accessory + Mobility Session:
3 Sets:
10 Single Leg Glute Bridges (R/L)
10 Single Leg RDL (R/L)
*Rest 1min btw sets*
1:00 Pancake Stretch
1:00 Toe Touch Stretch
2:00 Frog Stretch
AT HOME OPTION:
3 Sets:
AMRAP 4:00
3 Wall Walks
18 Alternating Stepback Lunges (Total)
-Rest 2:00 B/T Sets-
THURSDAY, SEPTEMBER 9th
A. 2 Shoulder Press x 6 sets @80% of 1RM
* Complete a set every 1 minute 30 seconds *
DELOAD WEEK
B. For Time
40/32 Calorie Row
40 Pull-Ups
40 Box Jump Over (20”/16'')
25/20 Calorie Row
25 Chest to Bar Pull-Ups
25 Box Jump Over (24”/20”)
10/8 Calorie Row
10 Bar Muscle Ups or 15 Burpee Pull-Ups
10 Box Jump Overs (30”/24”)
Target time: 18-20 minutes
Time cap: 24 minutes
Scaling option 1 (Masters 45+)
For Time
30/24 Calorie Row
30 Pull-Ups
30 Box Jump Over (20”/16'')
20/16 Calorie Row
20 Chest to Bar Pull-Ups
20 Box Jump Over (24”/20”)
10/8 Calorie Row
10 Bar Muscle Ups or 15 Burpee Pull-Ups
10 Box Jump Overs (30”/24”)
C. Mobility Session:
Calf stretch on rig
Banded shoulder stretch on rig
Banded tricep stretch
AT HOME OPTION:
3 Sets:
1:00 Max Reps Cossack Squats
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Jumping Air Squats
1:00 Max Reps Push Ups
1:00 Rest
FRIDAY, SEPTEMBER 10th
A. 2 Deadlifts x 6 sets @80% of 1RM
* Complete a set every 1 minute 30 seconds *
DELOAD WEEK
B. 3 rounds for Time:
22 Power Snatch (75/55)
11 Bar Facing Burpees
- rest 3:00 -
For Time:
22 Bar Facing Burpees
11 Squat Snatch (165/115)
Target time:
Set 1: 5-7 minutes
Set 2: 3-4 minutes
Time cap:
Set 1: 10 minutes
Set 2: 5 minutes
Scaling option 1 (Masters 45+)
3 rounds
22 Power Snatch (65/45)
11 Bar Facing Burpees
rest 3:00
For Time:
22 Bar Facing Burpees
11 Squat Snatch (135/95)
* Scaling Option 2 (Beginner)
3 rounds
22 Alternating Dumbbell Snatch (light)
11 Up Downs
rest 3:00
For Time:
22 Up Downs
11 Power Cleans (light)
AT HOME OPTION:
30 minute walk/jog or 30 minute mobility of your choice!
SATURDAY, SEPTEMBER 11th
"9/11 HERO WOD"
A. For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
B. 3 sets
42/34 Calorie Echo Bike
- Rest 1:1 between sets -
Target time each set: 2:30-3:30
Time cap: 4 minutes
Scaling option 1 (Masters 45+)
3 sets (1:1)
42/34 Calorie Assault Bike
Beginner Option
3 sets (1:1)
3:00 Max Calorie Assault Bike
3:00 Rest